Weightlifting

Barbell Warm-up: 2 Sets, 5 reps each movement -Snatch Grip RDL -Muscle Snatch -Overhead Squat -Tall Snatch (Tall Muscle Sn into OHS) Hang Clean (from knee) (Note: use % of 3RM, increase weight of 2nd & 3rd sets if you feel good.) -90% x 3 -90% x 3 -90% x 3 Power Snatch + Heaving […]

Warm-up: 2 Sets  :45 sec bike/row  Spiderman stretch: 10 reps  Side lunge: 10 reps (5/side)  Pike to pigeon stretch: 10 reps Clean Technique Warm-up: 1 Set (barbell only)  Clean Grip RDL: 8-10 reps  Muscle Clean: 8-10 reps  Front Squats: 6 reps  Pocket Clean: 3 reps  Hang […]

Warm-up: 2 Sets  Wall Slides: 8-10 reps  Deadbugs with arms pressing into wall: 10 reps  Goblet press from Squat: 6-8 reps  Cossack Squats: 8-10 reps  Front rack stretch: 20-30 secs/side Jerk Technique Warm-up: 2 Sets (barbell only)  Jerk Dips: 6 reps  Jerk Drops: 10 reps  Press from […]

Warm-up: 2 Sets  Wall Slides: 8-10 reps  Bird Dogs: 8-10 reps  Lying Snatch Grip Overhead Regression: 6-8 reps  Jump Squats: 8-10 reps Snatch Technique Warm-up: 1 Set (barbell only)  Snatch Grip RDL:5-10 reps  Muscle Snatch: 4-6 reps  Overhead Squat: 5-8 reps  Tall Snatch (Muscle Sn into OHS): […]

WL Warm Up 2 Sets: 10 Spiderman Stretch 10 Good Morning + Jump 10 In-Place Lunges 1 Set: 10 Clean Grip Deadlift 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (quarter squat) 10 Hang Power Cleans 4 Power Cleans (40%) 3 Power Cleans (50%) 3 Power Cleans (60%) LIFT A. 5 Sets For […]